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The week ahead.. February 8th
Hey Old Cityzens! Sooo.. how about that Super Bowl game, eh? All those points scored.. and.. THAT PLAY! AMIRITE?? No need to go into details.* Heads up for those who read the monthly newsletter [...]
The week ahead.. February 1st
Hey Old Cityzens! Snow dayyyyyyy!!! I'm going to keep the intro sparse because the February newsletter will be hitting your inboxes tomorrow morning, and all you need to know is in there. Okay, okay, [...]
The week ahead.. January 25th
Hey Old Cityzens! Can you believe that we're wrapping up the first month of 2021?? Hopefully it feels like 2021 and not December-er 2020 or sumpthin.. With that said, let's take a look back [...]
The week ahead.. January 18th
Hey Old Cityzens! I hope you all enjoyed the weekend and are finding your "Zen Place" in dealing with the road/street closures this week. The gym plans to be open for regular class times [...]
The weak ahead.. January 11th
Hey Old Cityzens! Soooo.. anything exciting happen last week? 😛 😉 Seriously, though, whether you're working out with us virtually or in the gym, we hope that you find some solace as well as [...]
The week ahead.. January 4th
Hey Old Cityzens! Happy New Year! I hope everyone has had an enjoyable last few weeks and are ready to get back to WORK! The January Newsletter went out on Friday. Check that out for [...]
WOD
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Strength A1 - Strict Dip 5-5-3-3 @ Weight or 4x5+ @ Strict Bodyweight 4x5 @ Negatives 4x8+ @ BAnd A2 - DB Top Down Row 4x16 (8/arm) Strength WOD EMOM 12 1 - 1x6 Hang [...]
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Strength A1 Back Squat 10-10-10 A2 Tib Raise 4x Max Effort WOD 20 Rounds for Time 4 DB Snatch (1x50/1x35) 4 DB OH Lunge 3 Box Jump (24"/20") *13 Minute Cap
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Open Gym! 9 to 11.
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Core Strength EMOM 9 1 - 1x40 Heel Taps 2 - 1x15 Anchored Leg Raise 3 - 1x10 Arch Up + 10s Arch Hold WOD "Jerry" Run 1 Mile Row 2k Run 1 Mile
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Thanksgiving Sampler Platter (Friendsgiving Edition) 4 Rounds 6 Pull-Ups 12 Push-Ups 20 Reverse Lunges 3 Rounds 9 Deadlifts (155/105) 6 Hang Power Clean (155/105) 3 Shoulder to Overhead (155/105) 2 Rounds 20 Wall Balls 30 [...]
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Strength A1 Back Squat 5-5-3-3-1-1 A2 Seated Box Jump 5x3-4 *Start on bench (18") B1 Weighted Dip 4x5 or 4x5+ @ Bodyweight 4x5 @ Negatives 4x8+ @ Band B2 Yates Row 4x8
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